MONDAY, NOVEMBER 27th

A.

Take 12 minutes to build to a 1-RM Shoulder Press

B.

Complete as many rounds as possible in 12 minutes of:

3 Strict Handstand Push-Ups

6 Ring Dips

9 Pull-Ups

30 Double-Unders

TUESDAY, NOVEMBER 28th

A.

Every 2 minutes for 10 minutes (5 sets):

Front Squat x 5 reps @ 65-75%

B.

Every 5 minutes, for 15 minutes (3 sets) for times of:

30/20 Calories of Assault Bike

9 Power Cleans (185/135 lbs)

WEDNESDAY, NOVEMBER 29th

A.

In teams of three, complete 5 sets each of:

300/250 Meter Row

10 Burpee Box Jump-Overs (24″/20″)

10 Back Squats (135/95 lbs)

THURSDAY, NOVEMBER 30th

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:

10 Deadlifts (225/155 lbs)

15 Toes to Bar

200-Meter Run

FRIDAY, DECEMBER 1st

A.

Every 2 minutes, for 12 minutes (6 sets):

Power Snatch + Hang Power Snatch

70-80% of 1RM Power Snatch

B.

Three rounds for time of:

10 Power Snatches (115/80)

20 Push-ups

30 Wallballs (20/14)

SATURDAY, DECEMBER 2nd

A.

As many rounds as possible in 25 minutes with a partner of:

10 Thrusters (135/95)

30 Calorie Bike (Row)

20 Chest to Bar Pull-Ups